CrossFit Trivium – CrossFit Daily Focus (No Measure) We will be starting things off with a different style strength rep scheme where we alternate between 3 reps and 10 reps on opposing sets with the 3s being at 80% or greater, and the 10s being at 60% or greater. This develops both absolute strength as well as strength endurance and hypertrophy. We want this to be done on a 2:00 minute clock for each set across 6 sets. Total time for loading to working weights and the sets should be around 17:00-20:00 minutes allotted for our Push Press component. We can make sure to spend the time here to go over the specifics of the strength component because the transition to the workout today should be just about cleaning up, setting up, and maybe a bathroom break before hitting the conditioning piece. Warm-up (No Measure) 2 Sets 200m Run 10...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) We will be starting things off with a different style strength rep scheme where we alternate between 3 reps and 10 reps on opposing sets with the 3s being at 80% or greater, and the 10s being at 60% or greater. This develops both absolute strength as well as strength endurance and hypertrophy. We want this to be done on a 2:00 minute clock for each set across 6 sets. Total time for loading to working weights and the sets should be around 17:00-20:00 minutes allotted for our Push Press component. We can make sure to spend the time here to go over the specifics of the strength component because the transition to the workout today should be just about cleaning up, setting up, and maybe a bathroom break before hitting the conditioning piece. Warm-up (No Measure) 2 Sets 200m Run 10...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 200m Run 10 Empty Barbell Strict Press 5 Inchworm Push-Ups 5 Box Jumps -then- Coach led Barbell Warm-up Push Press (Every 2:00 x 6 Set 1: 3 Reps Set 2: 10 Reps Set 3: 3 Reps Set 4: 10 Reps Set 5: 3 Reps Set 6: 10 Reps ) Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the second set to around 60% and complete 10 reps. Keep the 10 Reps at the same weight across, but try to increase weight on your 3’s Metcon (AMRAP – Reps) Every 2:00 x 7 200m Run Max Rep Burpee Box Jump Overs GPP 24″/20″ COMP 30″/24″ Bonus Fitness (No Measure) 3 Sets, For Quality :30/:30 Side Plank :60 second Wall Sit 50/50ft (15/15m) Contralateral High Low Kettlebell Carry 100ft (30m) Bear Hug Sandbag Carry Loads:...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are getting after a fun max rep finisher for each round in an interval scheme of 3 minutes on / 90 seconds off. This allows for high intensity and consistency to build our high end aerobic capacity. Note that we are starting with Strict Pull-Ups, which is a more muscular endurance element before moving into the Walking Lunge, so the heart rate really feels this one more on the lunges and the machines. We have dictated that you will alternate between machines each round and this can really help with class management as you can have ½ the class start on the Echo and ½ start on the Row, then alternate round to round to deal with any equipment limitations within your gym. We also have included a 1:30 rest between rounds, so you could possibly start on a 2:15...Read more

CrossFit Trivium – CrossFit Daily Focus (No Measure) Today, we are getting after a fun max rep finisher for each round in an interval scheme of 3 minutes on / 90 seconds off. This allows for high intensity and consistency to build our high end aerobic capacity. Note that we are starting with Strict Pull-Ups, which is a more muscular endurance element before moving into the Walking Lunge, so the heart rate really feels this one more on the lunges and the machines. We have dictated that you will alternate between machines each round and this can really help with class management as you can have ½ the class start on the Echo and ½ start on the Row, then alternate round to round to deal with any equipment limitations within your gym. We also have included a 1:30 rest between rounds, so you could possibly start on a 2:15...Read more